20 Mile Long Run With Lots Of Moaning | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of 20 Mile Long Run With Lots Of Moaning from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

The run is a 20‑mile (≈32 km) long‑run that caps a 50‑mile (≈80 km) training week, used to gauge endurance before a marathon. A training week of this volume isn’t just about the long run; it’s balanced with other sessions. To build the strength needed to hold this pace, many runners incorporate targeted speed work. For a deeper dive, check out how to start mastering interval training to improve your overall running economy.
Focus is on practicing race‑day fueling and fluid intake while tackling hilly terrain in the second half.
The runner keeps a steady average pace of about 8:11 min/mi (≈5:00 min/km) and a cadence around 130 spm.
Anticipate fatigue early on; use “cruise‑control” mindset to stay consistent despite the grind.

Workout Example:

Warm‑up 1 mi easy on flat ground.
Run 20 mi (≈32 km) at ~8:11 min/mi (≈5:00 min/km). Keep cadence ~130 spm. The goal is a sustained, aerobic effort, which contrasts with the anaerobic threshold work you’d do in shorter sessions designed for mastering 5K speed.
Include hills after the 10‑mi mark – stay on a steady effort, not a faster pace.
Practice fluid and fuel: sip water/elec at every 2–3 mi and take a gel or carb source every 30 min.
Cool‑down 1 mi easy, then note how the body felt at each mile.

Closing Note: Give this 20‑mile grind a go and tweak the paces to match your own training. The principles of steady pacing and consistent fueling are universal, whether you’re tackling a marathon or looking at mastering the 10K. Log the session in the Pacing app to fine‑tune your fueling and cadence for your next big race. Have fun and keep grinding